Workout Summary

Workout Description

Back in 1986 my mentor, Dr. Mike, taught me to train in multiple rep ranges. I was young, trusting and did what he said. After all, Dr. Mike was a big natural bodybuilder. And he was a professor. It just made sense to do what he said. Over the next 3 years I used his style of training and made amazing progress. I continued to use Dr Mike's training philosophies for nearly a decade, and they never let me down. This style of lifting made me big and strong. What more could you ask for?

This workout is based on the Dr. Mike system. I have tweaked it a bit over the years. I hope that you find some use for it, and if you do end up running it for 10+ years...well, feel free to make changes. No system is perfect unless you adapt it to your individual needs.

Dr. Mike was ahead of his time. He approached training routine design from a scientific standpoint in an era where everything was Weider Principles this and Weider Principles that. Simply stated, muscles tend to respond differently to different rep ranges. Dr. Mike believed that by training in all reasonable rep ranges, you could maximize muscle hypertrophy while boosting strength. This approach worked for me, and I hope it works for you.

The Power Muscle Burn System

My Power Muscle Burn training system will help you build muscle and strength by focusing on three different training approaches, all used in the same workout. You will be performing the following types of sets for each muscle group:

Power. You will perform power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the sets. When you can perform 5 reps for all power sets, move up in weight. Major muscle groups will perform 2-4 power sets per workout, and minor muscle groups will perform 2 power sets per workout. Please note that for some minor muscle groups, power sets do not make sense, or they are not realistic. For example, it is difficult to perform extremely heavy resistance abdominal sets.

Muscle. Muscle sets are performed in the 6 to 12 rep range. Use the same weight for each of the sets. When you hit the upper rep limit of 12 for all muscle sets, move up in weight. Major muscle groups will perform 4-6 total muscle sets in each workout, using 2 different exercises. Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. You can also perform a single exercise for 3 sets.

Burn. You will perform 1-2 burn sets for each muscle group - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Major muscle groups will utilize 2 burn sets, minor muscle groups will use 1-2 burn sets.

Power Muscle Burn Notes

Failure - I do not recommend training to failure. Try to perform each set until you feel like you may fail on the next rep, then stop. It's ok if you occasionally fail on a set, but do not purposely try to train to failure on every set.

Progression - You must have the goal of progressing on every set of every workout. Sets performed with a half-hearted effort are wasted. If you lack energy or are pressed for time, it's better to perform fewer quality sets then it is to waste sets.

Splits - You can split this system numerous ways, but remember that training more then 4 days per week is generally not beneficial for natural bodybuilders. What is the best split? The one you will use and stick with.

Small Tweaks - What if I don't like training in the 6 to 12 rep range, and want to train in the 6 to 10 rep range? Then train in the 6 to 10 rep range. What if I don't like training in the 3 to 5 rep range? Then train in the 4 to 6 rep range. 40 burn reps are too difficult!? Then aim for 30 burn reps. Note: small tweaks are ok, as long as you are using the core mechanisms of this program. Don't obsess about the details - obsess about moving weight and getting bigger!

Alternating Exercises - It is not a bad idea to alternate exercises every other week. You can't possibly fit every exercise into every workout. For example: for muscle sets you could hit dumbbell bench presses one week and chest dips the next week.

Total Sets - It is better to start with the minimal amount of sets, and build in to this routine by adding sets if you find you need more work.

Calves - Please note that there are no power sets for calves. I am not convinced that calves respond effectively to lower rep training.

Quads - If you love pain, you can do a single 20 rep set of squats for your quad burn work.

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Posted Fri, 05/14/2010 - 04:12LIKE

71

MJ

i have been working out before and going back after 1 year. The products i took while working out was - macule tech(protein), NO explode(creatin), and mega man(vitamans). I just lost 20 lbs due to stress but slowly gaing it back. I am 24 and my metabolism is fast. Need to know what to do to slow it down and what type of work out should i do to gain mass because I am slim and lean weaighting about less then 145 lbs. I want to be about 160 and be able to keep it. What should my diet be? Please email me back I am greatful. Thank You

You need to learn to out eat your metabolism by 300 to 500 calories per day. I can't say for certain just how many calories per day this is, so it will require you to tightly monitor calories and the scale. If you're not gaining weight at a certain calorie level, then add 500 daily calories for 2 weeks and see what the scale does. You want to make sure you eat at least 30 grams of protein every 2.5 to 3 hours, and fill the rest of your diet with nutritious, quality foods.

hey steve, why did you label chest with biceps but instead of chest/tri, back/bic? is there something im missing? Bench press you're already working on your tricep so why not continue it or incorperate it?

My question is how can i accomodate cardio with this 4 day split muscle workout and how much amount of cardio can be incorporated with this 4 day workout.Or can I do cardio on my day off from muscles??

Hey Steve, I am just finishing scrutiny's 4-day split routine, I really liked it I made some improvements, I would like to start another routine. I am 5'10'-180lbs
45-years old I would really like to gain some muscle, I am a diabetic so cardio is important, I know it is hard to do both, sure would appreciate your help. Thanks, Tracy

thanks for the previous post reply and i just needed to know one more thing still that the products i take is it good or should i change it becuse i heard it has a lot of chemicals---macule tech(protein), NO explode(creatin), and mega man(vitamans)and what should my workout routine be for a fast metabolism person.

Muscletech is a reputable brand of protein, and NO Xplode is a best selling product. You really can't go wrong with either of them. I'm not familiar with Mega Man. You might want to check out some of the selection here at M&S. I do know that not all multi vitamin products are created equal.

You could use standing or seated dumbbell curls, preacher curls, concentration curls, or any other bicep movement you prefer. Exercise selection isn't as critical as working it the stated rep ranges, so I would just choose bicep exercises that you enjoy performing.

i was 350lbs now down to 230 run daily and started lifting 2mo ago! my question is how hare is it to add mass when im still fighting some belly fat? now at 19% but all in the gut? oh yeah fighting the age thing im 41? any advice ??

It is very difficult to add muscle and lose fat. The best thing to do is keep an aggressive progressive resistance program, eat about maintenance level, and do cardio 3 to 5 times per week. I would also get a skinfold caliper to monitor your base muscle mass. That way you can tell how you current calorie level is treating you, and if you are losing fat, gaining muscle, etc. You may need to eat a bit above maintenance level. I might also recommend eating a bit more on workout days and a bit less on non-workout days.

One arm dumbbell rows would be a great choice. You want to pick a back "burn" exercise that doesn't put too much strain on your lower back, so being able to support yourself with one hand during dumbbell rows would make this a solid choice.

I'm thinking of going to the gym, it's been a few years since I last did weight training and wondering what a good starting weights would be for the 4 day workout. I'm a slim guy, weighing 12 stone (168lb. any help would be gratful.

It's a good idea to take it easy for a couple of weeks. Use a moderate weight to get your body used to the effort. Then I would gradually start increasing the weight. You want to get to a point where you are pushing yourself on every set, trying for more then last workout. Always use as much weight as you can, and try to do more every time; even if it's just a single rep.

There are a wide variety of opinions of how and when to do cardio. I recommend doing it when you are most motivated. You can either do it first thing in the morning, post-workout, of on off training days.

is it possible to gain muscle and loose weight? im pretty new doing one muscle group a day and taking one day off a week. Im not eating to much and do cardio for about 30 mins each day as well (warm up and down) I enjoy it alot but i dont want to be wasting my time either. I want to focus on my arms (biceps) chest and legs. any suggestions?

It's actually extremely difficult to gain muscle and lose fat. If you feel you have some extra fat to lose, you should continue to lift hard and heavy (to give your body every reason to hold onto muscle) and reduce your calories until you are losing up to 2 pounds per week.
To focus on arms, chest and legs, use heavy lifts such as the squat, barbell rows, dumbbell rows, Romanian deadlifts, bench press, dip and closegrip bench press. You can also add in curls.

I like the sound of this routine, but I just read a thread about how it is not advised to lead off a back workout with deadlifts. Should I just do them at the end or substitute a different exercise for the power sets?

i'm just about to begin this routine but train at home and need to replace the leg press with another exersise and hoping you could tell me which one would be best, i guess standing calf raises will replace 45 degree calf raises

I just did day one of the workout and I immediately noticed the difference. I had already been doing a similar but much less intense 4 day split for about 2 months and It did not really do much. After the first day of the chest/bis the first thing I noticed was that the muscle pump was noticeably more then usual. Looking forward to giving this a try for a few months and seeing how it goes. Thanks!